How long does each session of this 5-day plan take?

About 40–50 minutes including warm-up at a normal pace. Pick a 30-minute version in the generator if you are short on time; it drops the optional accessory work first.

Is 5 days a week enough to get stronger?

Yes. Strength comes from practising the main lifts with enough intensity and rest; 5 focused sessions progress well, especially for the first year or two.

What if I don't have gym equipment for one exercise?

Every exercise lists alternatives that use the same movement pattern. Swap one-for-one, keep the sets and reps.

How do I progress week to week?

Use double progression: when you hit the top of the rep range on every set, add weight (or reps, or a harder variation for bodyweight moves) and start again at the bottom of the range.

Can I get this plan as a PDF?

Yes. Use the Download PDF button: it prints the full week with sets, reps and rest, or open the plan in the Fitbe app to track every set.

5-Day Gym Workout Plan for Strength (Women) — Free Weekly Plan + PDF

Split

PPL + Upper / Lower

Sessions / week

Avg. session

47 min

Schedule

Mon · Tue · Wed · Fri · Sat

Warm-up (every session, ~6 min)

3–5 min easy cardio: brisk walk, bike, jump rope or marching in place.
Dynamic mobility: 10 leg swings each way, 10 hip circles, 10 arm circles, 8 cat-cows.
Ramp-up sets on the first exercise: 1–2 light sets of 8 before your working sets.

Day 1

Push

Chest, shoulders, triceps

5 exercises · ~44 min

1. Incline Barbell Bench Press main

Chest, Front Delts · Barbell

Sets
4

Reps
4–6

Rest
150s

Effort
RPE 8

swap: Incline Dumbbell Press, Decline Push-Up, Machine Chest Press
2. Landmine Press secondary

Front Delts, Chest · Barbell

Sets
3

Reps
6–8 / side

Rest
120s

Effort
RPE 7–8

swap: Dumbbell Shoulder Press, Kettlebell Press, Overhead Press
3. Dumbbell Fly accessory

Chest · Dumbbell

Sets
3

Reps
8–12

Rest
75s

Effort
RPE 7

swap: Cable Chest Fly, Pec Deck, Push-Up
4. Barbell Shrug accessory

Traps · Barbell

Sets
3

Reps
8–12

Rest
75s

Effort
RPE 7

swap: Dumbbell Shrug, Upright Row, Face Pull
5. Skull Crusher accessory

Triceps · Barbell

Sets
3

Reps
8–12

Rest
75s

Effort
RPE 7

swap: Overhead Triceps Extension, Triceps Pushdown, Close-Grip Bench Press

Day 2

Pull

Back, rear delts, biceps

5 exercises · ~48 min

1. Pull-Up main

Lats, Upper Back · Pull-Up Bar

Sets
4

Reps
4–6

Rest
150s

Effort
RPE 8

swap: Lat Pulldown, Assisted Pull-Up, Negative Pull-Up
2. Meadows Row main

Lats, Upper Back · Barbell

Sets
4

Reps
4–6 / side

Rest
150s

Effort
RPE 8

swap: Dumbbell Row, Kettlebell Row, T-Bar Row
3. Face Pull accessory

Rear Delts, Upper Back · Cable

Sets
3

Reps
8–12

Rest
75s

Effort
RPE 7

swap: Band Face Pull, Rear Delt Fly, Reverse Pec Deck
4. Barbell Curl accessory

Biceps · Barbell

Sets
3

Reps
8–12

Rest
75s

Effort
RPE 7

swap: Dumbbell Curl, Cable Curl, Band Curl
5. Pallof Press core

Obliques, Core · Cable

Sets
3

Reps
10–15 / side

Rest
60s

Effort
controlled

swap: Side Plank, Suitcase Carry, Russian Twist

Day 3

Legs

Quads, hamstrings, glutes, calves

4 exercises · ~48 min

1. Box Squat main

Glutes, Quads · Barbell

Sets
4

Reps
4–6

Rest
150s

Effort
RPE 8

swap: Chair Squat, Barbell Back Squat, Goblet Squat
2. Barbell Good Morning main

Hamstrings, Glutes, Lower Back · Barbell

Sets
4

Reps
4–6

Rest
150s

Effort
RPE 8

swap: Banded Good Morning, Barbell Romanian Deadlift, Bodyweight Hip Hinge
3. Bulgarian Split Squat secondary

Quads, Glutes · Dumbbell

Sets
3

Reps
6–8 / side

Rest
120s

Effort
RPE 7–8

swap: Split Squat, Reverse Lunge, Step-Up
4. Barbell Hip Thrust secondary

Glutes · Barbell

Sets
3

Reps
6–8

Rest
120s

Effort
RPE 7–8

swap: Dumbbell Hip Thrust, Hip Thrust, Glute Bridge

Day 4

Upper A

Chest + back, strength bias

4 exercises · ~48 min

1. Close-Grip Bench Press main

Triceps, Chest · Barbell

Sets
4

Reps
4–6

Rest
150s

Effort
RPE 8

swap: Diamond Push-Up, Close-Grip Push-Up, Triceps Pushdown
2. Barbell Row main

Upper Back, Lats · Barbell

Sets
4

Reps
4–6

Rest
150s

Effort
RPE 8

swap: Dumbbell Row, Chest-Supported Row, Seated Cable Row
3. Overhead Press secondary

Front Delts, Triceps · Barbell

Sets
3

Reps
6–8

Rest
120s

Effort
RPE 7–8

swap: Dumbbell Shoulder Press, Machine Shoulder Press, Pike Push-Up
4. Dumbbell Pullover secondary

Lats, Chest · Dumbbell

Sets
3

Reps
6–8

Rest
120s

Effort
RPE 7–8

swap: Cable Pullover, Straight-Arm Pulldown, Lat Pulldown

Day 5

Lower B

Hinge focus

5 exercises · ~46 min

1. Sumo Deadlift main

Glutes, Quads, Adductors · Barbell

Sets
4

Reps
4–6

Rest
150s

Effort
RPE 8

swap: Conventional Deadlift, Trap Bar Deadlift, Sumo Squat
2. Barbell Front Squat secondary

Quads, Glutes · Barbell

Sets
3

Reps
6–8

Rest
120s

Effort
RPE 7–8

swap: Goblet Squat, Barbell Back Squat, Kettlebell Squat
3. Hip Abduction Machine secondary

Glutes · Machine

Sets
3

Reps
6–8

Rest
120s

Effort
RPE 7–8

swap: Banded Lateral Walk, Clamshell, Cable Glute Kickback
4. Lying Leg Curl accessory

Hamstrings · Machine

Sets
3

Reps
8–12

Rest
75s

Effort
RPE 7

swap: Seated Leg Curl, Banded Hamstring Curl, Dumbbell Romanian Deadlift
5. Superman core

Lower Back, Glutes · Bodyweight

Sets
3

Reps
10–15

Rest
60s

Effort
controlled

swap: Bird Dog, Glute Bridge, Barbell Good Morning

How to progress

Double progression on main lifts: when you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session.
Keep 1–2 reps in reserve on main lifts; grind only on the last set of the week.
Every 4th week, drop to 60 % of your working weights for a deload.

Notes for this plan

Glute emphasis: hinge and glute work is prioritised; squat deep and drive through the heels.
Sessions can move between days; keep at least one rest day between hard sessions for the same muscles.